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CAULIFLOWER OATMEAL RECIPE | how to make an easy, healthy breakfast

By Caitlin Miah | March 4, 2022

Learn how to make an easy, healthy oatmeal recipe that you can enjoy for breakfast or as a post-workout meal! The secret to making the BEST oatmeal cauliflower and egg whites. I know it sounds strange, but I promise you… this recipe is addictively delicious!



0:00 Intro
0:27 My new oatmeal hack!
1:00 Cooking methods
1:22 Ingredient list
2:17 The microwave method
4:46 The stovetop method
6:28 Outro
6:44 Bloopers

Tera’s organic & grass-fed whey concentrate:
Truvani (plant-based protein):
Garden of Life (plant-based raw organic protein):
My Go-To Kitchen Knife:
Glass Measuring Cups:


1/3-1/2 cup (35g) old-fashioned rolled oats
3/4 cup water
1 cup (100g) frozen cauliflower rice
1/2 cup (135g) egg whites
1/2 scoop (14g) vanilla protein powder I use Tera’s Whey
Cinnamon +nut butter + berries!
Place oatmeal and water in a small saucepan and cook for two minutes, stirring occasionally.

Stir in cauliflower rice and cook for another 1-2 minutes. You want the oats and cauliflower to be warm but not hot (if the oats are too hot, the egg whites will scramble).

Slowly stir in the egg whites and cook for another 2-3 minutes. Do this slowly over low-medium heat, so the egg whites temper and become nice and creamy. You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.

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Transfer to a serving bowl and stir in protein powder and cinnamon. Add your favorite toppings (I love fresh berries + nut butter!) and enjoy!
cauliflower oatmeal in a bowl topped with berries and cinnamon

Place oatmeal and water in a microwave-safe bowl (I like using a spouted glass cup). Microwave for 1-2 minutes.

Stir in cauliflower and microwave for another 1-2 minutes. You want the oats and cauliflower to be warm but not super hot (if the oats are too hot, the egg whites will scramble).

Slowly stir in the egg whites and cook for another 1-2 minutes (checking and stirring after one minute). You will know the oats are done because they will nearly double in size and will be super fluffy and creamy.

Transfer to a serving bowl and stir in protein powder and cinnamon, and add your favorite toppings.

Make ahead: For busier mornings you can prep this oatmeal the night before. Cook as directed, then store in a sealed container in the refrigerator. Reheat either on the stovetop or in the microwave with a splash of almond milk or water. It will kept in the refrigerator for up to about 3 days.

Serving: 1bowl | Calories: 263kcal | Carbohydrates: 30g | Protein: 29g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 31mg | Sodium: 299mg | Potassium: 836mg | Fiber: 6g | Sugar: 5g | Vitamin C: 77mg | Calcium: 140mg | Iron: 2mg

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#oatmealrecipe #hototmakeoatmeal #caulifloweroatmeal

Beauty Made Easy With These Tips

The beautification process takes some time and study before it can be completed successfully. There are many resources available regarding ideal ways to maximize your appearance. Check out the tips below to begin the journey to beauty.

One of the most affordable tools to include in your makeup case is the disposable triangular facial sponge. Dampen the sponge, then use it to help apply your facial makeup more smoothly. You can also use it to smooth down flaky skin patches all over the face, or even to soften makeup that appears to be caked-on.

If you are light skinned or have light hair you may want to consider tinting your eyebrows. This will enhance the color of your eyebrows and will draw attention to your eyes and brows. You can tint your eyebrows by yourself and can find the the tint at most beauty stores.

Before going to bed, rub your eyebrows with Vaseline. This can improve the look of your eyebrows by making the hair look glossier. Be sure to focus the Vaseline only on your brows, as getting this on your skin can cause acne.

If you want your hair, skin and nails to be as healthy as possible, always eat healthily. Outer beauty radiates from inner health. You must eat a diet full of varied foods containing good nutrients. Your diet should contain the recommended amounts of zinc, protein, iron, and whole grains, as these keep your body looking and feeling good.

If you already have skin problems, you need to be especially careful when selecting make up to not worsen the situation. Avoid make ups with any oil in them, and sparingly use moisturizers, foundations, eye makeup, and blushes labeled oil free. Also look for non-comedogenic products, which do not encourage the closure of pores.

To heal facial blemishes overnight, wash your face well and dab on a little pure tea tree oil before bed. You can also use tea tree oil full strength during the day or mix it with aloe vera gel for a light, natural, healing daytime moisturizer that tones and firms your skin.

Maintaining your lashes will enhance the way you look. Curl your eyelashes daily before you put on your mascara. Eyes attract attention to the face, and curly lashes really enhance the eyes!

Large pores on the face are a common problem and can be helped. Age and genetics are the cause of large pores and there is a way to help shrink them, go to the dermatologist or spa. There you can receive a microdermabrasion treatment which will gently remove the top layer of dead skin and decrease pore size.

Hand lotion can be a great fix for a bad hair day! In the cold of winter when static has you looking electric, rub a small amount of lotion on your hands and gently pat your hair down. In the humid summer, do the same on the ends of your hair to tame frizz!

If you find you are wearing makeup every day, try to pick a day once a month to let your skin go natural. This lets your skin breathe and keeps it healthy. You are sure to see a freshening of your skin’s appearance.

Conditioner shouldn’t be used daily for thin hair. In fact, your hair will look better if you use conditioner only one or two times per week. Your hair could become heavy and appear to be weighed down and dull if you condition it. Conditioning just enough is the key to having healthy, shiny hair.

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As your skin gets older, be sure to wear the moisturizer that meets your skin’s needs for this age. Skin tends to start out oily and becomes drier over time, so it’s important to make sure that your skin’s need for moisture is being met appropriately. If your moisturizer feels heavy or is giving you skin trouble, it’s time to reevaluate.

Lip liner is frequently used by women to give shape and definition to their lips. Please, please don’t make the mistake of using lip liner to “draw” your lips on, completely independent of your actual lip shape. You are far better off using lip liner to define your lip’s natural shape, filling in with lipstick. An artificial lip line is clownish, unsubtle, and unflattering. If your lips are thin, stick with a fresh color that’s not too bright – a berry tone, for example.

If you routinely get bags underneath your eyes and dark circles around them, then relief can be had! Using your fingers and some moisturizer intended for the face, massage your bags away. This technique will aid you with lymphatic drainage too. Your skin will appear much more energized.

When it comes to coconut oil, few products compare. Coconut oil naturally fights aging and doesn’t leave residue when applied. When you add sugar to it, it becomes an exceptional exfoliator.

Be careful not to apply too much mascara to your eyes. Adding too much mascara can take away from the natural color of your eyes. Plus, too much mascara can make your eyelashes clumpy. Buy a mascara that is lighter in color if you have light colored eyes and dark mascara for darker eyes.

The eyeshadow you use should depend on your eye color. By picking the wrong color, your eyes will not stand out. For example, those with blue and green eyes should pick shades that are warm in color such as light purples, brown, and gray. Women with brown eyes should wear darker shades, like dark greens and blues.

Another beauty no-no is chipped nail polish. Not only does the chipped nail polish detract from your overall beauty and ensemble. It makes it seem that you do not have the time or do not care in handling the small details when it comes to your look, and some may assume in your life. Always take care of your nails.

After reading this, you should note all of the information you can gain before buying a product and the helpful tips you can take into consideration when using these products. Take the time to educate yourself so you know what will work best for your body and your individual needs.